WOD

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON 7:00 RUNNING CLOCK… 100m Run 10Jumping Air Squats 15 Glute Bridge-Ups 100m Run 5 DBL DB DL 50 Single or Double Unders 100m Run 5 DBL DB DL 10 DB Hang Clean Workout Metcon (Time) WORKOUT FOR TIME 400m Run Immediately Into… 4 ROUNDS 15 DB Hang Power Clean (35/25)|(25/20) 50 Double Unders Immediately Into… 400m Run (Score is Time) KG DB: (22.5/15)|(15/9)RX + 50/35 Scaled Single Unders If its raining do 500m row or 1200m bike Metcon (No Measure) Open Gym! 40 min running clock If you are not doing the metcon work on your skills Cool Down ROMWOD
Read more
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Run, Bike, or Row :30 Jump Rope 10 PVC Pass Thrus 10 Alt. Elbow Punches w/ BB 5 Strict Press w/ BB 5 Push Press or Push Jerk w/ BB 10 Kang Squats w/ BB Workout “NCMETCON BASELINE III.I (Test)” (Weight) III.I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) “NCMETCON BASELINE III.II (TEST)” (AMRAP – Rounds and Reps) III.II. AMRAP x 5 MINUTES 25 Double Unders 5 Ground to Overhead (135/95)|(95/65) (Score is Rounds + Reps)
Read more
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into… 2 ROUNDS 5/5 Squat Reach Ups 10 PVC Pass Through 5/5 Around the Worlds *Have barbells ready for the teaching. 2 rounds 3 slow snatch DL 3 High Hang High Pull 3 High Hang Snatch 3 Hang Snatch 2 rounds 3 Snatch Drop 3 OHS Strength Metcon (Weight) ON A 20:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight)Scaled Power Hang Power Workout Metcon (AMRAP – Reps) 2 SETS 400m run 10 Power or Squat Snatches (115/75)|(95/65) (Score is Reps) KG BB: (70/55)|(50/35) *8 min capRX+ 135/95 Scaled 200-300m run Less weight
Read more
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS :30 Tuck Hold 20 Jumping Jacks 8 Up-Downs 5 BB Strict Press Into… 2 ROUNDS 10 Alt Elbow Punches 5 BB Push Press 10 Step Ups Workout “THE 2021 EXPERIENCE” (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 Push Press (95/65)|(75/55) *Every 3:00 including 3,2,1 go…perform 15 Sit-Ups (Score is Rounds + Reps) KG BB: (50/35)|(35/25)RX + 115/75 Optional Finisher Metcon (No Measure) EMOM x 8 MINUTES Min 1 – 10 DB Arnold Press (Athlete Choice) Min 2 – 20 DB Hammer Curls (No Measure)
Read more
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 Free Foam Roll Immediately Into… AMRAP x 6 MINUTES 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Optional) (2121) Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK Build to a Mod-Heavy Set of 5 Back Squats (Score is Weight) Workout Metcon (Time) FOR TIME 2 SETS 20 Back Squats (135/95)|(95/65) 10 Toes to Bar Immediately Into… 60 Burpees Over Bar Immediately Into… 2 SETS 10 Back Squats (185/135)|(135/95) 20 Toes to Bar (Score is Time) KG BB1: (60/45)|(45/30) KG BB2: (85/60)|(60/45) Partner Workout Option Metcon (Time) FOR TIME 2 SETS 40 Back Squats (135/95)|(95/65) 20 Toes to Bar Immediately Into… 120 Burpees Over Bar Immediately Into… 2 SETS 20 Back Squats (185/135)|(135/95) 40 Toes to Bar (Score is Time) KG BB1: (60/45)|(45/30) KG BB2: (85/60)|(60/45)
Read more
1 328 329 330 331 332 344